This yummy low carb and Keto cereal has just 97 calories and less than 1g net carbs. Not too shabby for a bowl of bran flakes.
I should mention at the outset, that there is no bran in these Keto bran flakes.
I should probably have put air quotes around it. We're making "bran" flakes today. Yep, that's a lot more accurate.
The low carb cereal we are making today is actually composed of Almond Flour, Flax and Hemp Seeds and, how should I put this?
I'll just say it. The secret ingredient is Parmesan Cheese. But don't knock it before you've tried it! You don't actually taste the cheese in this cereal at all. But it does bind the ingredients together quite nicely.
Here, let me just show you how to make Keto Bran Flakes Cereal.
To make these "bran" flakes, you start by mixing together ¼ cup Almond flour, 3 TB Flaxseed Meal, 1 TB Hemp Seeds, 2 TB Sugar-Free Sweetener, 2 TB Parmesan Cheese and ⅛ tsp Salt in a medium sized bowl.
Add 1 TB water and mix well to combine. Let it rest for a few minutes so that the water can be absorbed.
Press the dough into a ball and place it on top of a silpat silicone mat. Cover with a piece of parchment paper and roll the dough out as thin as you can.
Bake in a 300 degree F oven for 6-8 minutes until the edges of the dough just start to brown. Remove the pan from the oven and open the oven door to let out all the heat. Then pre-heat the oven to 225 degrees F.
Let the dough cool on the pan for 20 minutes and then crumble it into flakes.
Bake in the 225 degree F oven for 35-45 minutes until the flakes are medium brown in color. Leave the flakes out, uncovered, for the next 12 hours to allow cereal to crisp up more.
And that's about all there is to making Keto Bran Flakes Cereal.
Add a few berries and pour some nut milk on top and you'll have yourself a healthy low carb breakfast. This yummy low carb cereal has just 97 calories and less than 1g net carb. Not too shabby for a bowl of bran flakes.
Sorry, I meant "bran" flakes.
Keto Bran Flakes Cereal
This yummy low carb cereal has just 97 calories and less than 1g net carbs. Not too shabby for a bowl of bran flakes.
- Prep Time: 25
- Cook Time: 53
- Total Time: 1 hour 18 minutes
- Yield: 1 ½ cups 1x
- Category: Entree
- Method: Baked
- Cuisine: American
- Diet: Gluten Free
Ingredients
- ¼ cup super fine almond flour
- 3 tablespoons flaxseed meal
- 2 tablespoons Swerve Granular
- 2 tablespoon grated parmesan cheese (the very fine kind that comes in a can)
- 1 tablespoon hulled hemp seeds
- ⅛ teaspoon salt
- 1 tablespoon water
Instructions
Step 1. Pre-heat oven to 300 degrees F and get out some parchment paper, a large cookie sheet, a silpat silicone mat* and a rolling pin.
Step 2. In a medium-sized bowl, mix together all dry ingredients. Mix in the water and allow the dough to rest for 10 minutes to allow the water to be absorbed.
Step 3. Shape the dough into a ball and roll it out between the silpat mat and the parchment paper. Roll it out as thin as you can go, about a ⅙ of an inch.
Step 4. Bake in the 300 degrees F oven for 6-8 minutes until the edges are just beginning to brown. Take out of the oven and open the oven door to let all the heat out. And then pre-heat the oven to 225 degrees F
Step 5. Let the dough cool on the pan for 20 minutes until it is firm enough to handle. Break the dough into flakes.
Step 6. Bake in the 225 degrees F oven for 35-45 minutes until the flakes are medium brown. Check-in at minute 25 to make sure that the flakes haven't browned too quickly.
Step 7. Leaf the flakes out, uncovered for the next 12 hours to allow the flakes to crisp up even more.
Notes
*You can use another piece of parchment paper for the bottom layer but there will be more chance that the dough will burn.
Nutrition
- Serving Size: ½ cup
- Calories: 130
- Fat: 11
- Carbohydrates: 4
- Fiber: 3
- Protein: 6
If you likes this low carb breakfast recipe, then you may like my recipes for Keto Cheese Grits, Keto Waffles, Keto Granola, or Keto Eggs Benedict.
Mel E. says
Could I swap out the hemp hearts for something else as I’m struggling to get them (sunflower seeds or even oat fiber?)
Emily Krill says
No, the recipe was designed to use hemp hearts. You might like my Cinnamon Crunch Cereal instead though. https://www.resolutioneats.com/blog/keto-cinnamon-toast-crunch-cereal/
Mel E. says
Thanks but I’m a vegetarian….will keep trying to source the hemp 👍🏼 Can’t wait to find them and try it out!!
Helen Reid says
Is ONE tablespoon of water correct? I've added 1 tablespoon and the result is nothing like a dough. It looks like a bowl of damp sand! 1 tablespoon of water doesn't seem to be nearly enough.
EmilyKrill says
Did you let the dough rest so that the seeds can absorb the water? You should be able to roll it out like you see in the photos. It'll be the consistency of a graham cracker crumble crust. If it isn't, then you can try adding a tiny bit more water, but just until it will roll out.
Helen Reid says
Yes, I let it rest as directed. I ended up adding an extra ½ tbsp of water to get the dough to form a ball, so that wasn't too bad — but it looked like it was going to need more than that. The flakes are now resting for 12 hours so I can try them tomorrow! Thanks for replying.
Katie says
How fun!! I love creative recipes that solve dietary needs... parmesan cheese is genius! I've been on a roll making all-nut-granola, but haven't tried making "flake" cereal. I've gotta try it!!
★★★★★
EmilyKrill says
Flake cereal is so good. And I'm going to show this comment to my husband. I keep telling him I am a genius but he never believes me for some reason.
★★★★★
Ai says
What a great recipe! I wouldn't have thought to use parmesan as a binding ingredient. Genius!
★★★★★
EmilyKrill says
Ha, thanks.
Sandhya Nadkarni says
What a nutritious and yummy cereal! I would never had guessed Parmesan to be the secret ingredient!
★★★★★
EmilyKrill says
Never underestimate the power of cheese.
Matt Ivan says
I gave up breakfast cereal a long time ago due to the carbs and sugar. This is amazing and excited to try it!
★★★★★
EmilyKrill says
Yay! Hope you like it.
Pam Greer says
Wow, I had no idea you could make a low carb cereal!! I love all the ingredients in these and how low in calories they are!
★★★★★
EmilyKrill says
Yep, if you miss cereal enough, you'll figure out how to make it!
Bev says
That cereal looks beautiful and delicious. Well done, Emily. I’ll try it. 😋
I love the fact that you will tackle even the most high carb foods.
★★★★★
EmilyKrill says
Thanks Mom!